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Place a pair of dumbbells about shoulder-width apart on the floor. (A) Grab the handles and position yourself in a pushup position. (B) Lower your body to the floor and then press back up. (C) Once you’re back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return the starting position and repeat with your left hand. That’s 1 rep. Try to prevent your torso from rotating each time you row the weight.

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You can breathe a sigh of relief. We’re going to spare you the lecture filled with impractical “rules” for what you should or shouldn’t eat at the salad bar. Instead, we’re going to level with you about how to refine a few of your salad bar habits with some practical tips.

Don’t worry, that doesn’t include discussing table napkin etiquette or a brief history of the salad fork (that’s the smaller, shorter fork, by the way). But it does include tips for how you can eat the foods you want while keeping your diet in check.

You might avoid the iceberg and head straight for romaine, kale, spinach, and mixed greens, but it doesn’t take much to ruin what could be a healthy meal. Calorie-dense add-ons like shredded cheese, pasta, or those crunchy sesame noodles won’t cause your spare tire to inflate . . . if you are mindful that they are much higher in calories than nutrient-packed veggies like cucumbers and peppers, or fruits like apricots and tomatoes.

Greek SaladFats are essential. Monounsaturated and polyunsaturated fats found in salmon, eggs, olive oil, avocados, and nuts can help fight disease and regulate cholesterol levels. But an ounce of fat also contains more than twice as many calories as an ounce of carbohydrates or protein, so a truck-sized load of “good” fat on your plate still spells bad news for your gut.

Don’t avoid fats entirely. Just don’t pile them on. Use the thumb rule. When you’re adding a serving of a fatty food, use about a thumb’s worth. Generally, you don’t need more than two thumbs’ worth of fat on a salad, so maybe a wedge of avocado and a small spoonful of chopped nuts. (And you thought thumbs were just for rating movies.)

Mistake #3: Your Plate is Monochromatic

No need to hit every shade on the color wheel, but a hodgepodge of reds, oranges, yellows, and greens does more than pretty up your salad; it adds variety to your diet and delivers a variety of essential nutrients—particularly phytonutrients, which are unique to fruits and veggies—when consumed.

Since variables like your sex, age, and how active you are determine how many fruits and vegetables you should consume per day, let this plug-and-play calculator from the Center from Disease Control and Prevention crunch the numbers for you.

If you’ve turned your back on carbs, fearing they’ll make you fat, it’s time to put your hat in hand and apologize to them. Carbohydrates don’t make you fat (hint: lettuce—and all other vegetables—are carbs); consuming too many calories does. So if you’re training hard, you most likely want to go heavier on the healthy carbs, given they’re your body’s primary fuel source.

“Body weight can increase after a carbohydrate-rich meal because carbs hold water in the body,” Clark says. “When you carbo-load, for every ounce of carbohydrates you store in your muscle as glycogen, you store about three ounces of water. So when someone eats a bunch of pasta and wakes up the next day feeling like they’ve gained two pounds, they have gained water weight, not fat”

Mistake #5: You Really Love Dressing

We’ve all done it; after pouring our blood, sweat, and tears into making a perfectly balanced salad, the whole operation goes kablooey after we drown it in an inch of dressing.

“Put the dressing in a side dish, dip your fork into the dressing, and then stab a forkful of salad,” she suggests. “You can also dilute the dressing with water, vinegar, or even some milk if it’s a creamy dressing.” Clark adds,”A little bit of dressing on a big salad can be a lot of dressing. Say three tablespoons of dressing is 200 calories. If you have six tablespoons worth of dressing, that’s 400 calories. So if you’re using all of it, you could have had a piece of pizza.”

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I am lucky. I am an hourglass. With age and weight loss and gain both my large bust and round rear and hips have been dragged by gravity , though not as badly as it could be. I want to find a way to build that body that defied both gravity and logic ,without surgery. The question is; do squats make your butt bigger or just firmer? Various experts in physical fitness maintain that squats can make your butt bigger but , squatting can also make your behind smaller. It all depends on how you do this movement . In most instances, squatting can just mold your gluteus maximus. Executing squats properly to increase the development of your butt muscles.

Do 1-to-2 sets of 8-to-15 reps using a light-to-moderate weight to warm-up and then…

Do 4-to-6 sets of 4-to-12 reps with a weight that is heavy enough to ONLY allow you to do 4-to-12 reps so…

Don’t expect to get a bigger butt & thicker thighs using a weight where you know you can do way more than 12 reps and…

You only need to do squats 1-to-2 days a week and take 1 week off every 2-to-6 weeks and…

Try to increase the amount of weight and/or reps you do in each workout or in each individual set you do (but do no more than 12 reps per set)

So going by the workout plan above – Your squat workout should look something like this*…

15 pounds for 8 reps

25 pounds for 8 reps

30 pounds for 6 reps

45 pounds for 6 reps

50 pounds for 7 reps

*Please note: The weights used in the example may be too heavy or too light for you so make sure you only use weights that are moderate-to-heavy for you and when using heavy weights,make sure you use a spotter or a another person to help you do your squats in a squat rack . I like to use dumbbells for squatting if there is not spotter available.

Keeping a journal of how many reps, sets and the amount of weight you used so that you can keep up with your growth and to what degree you are getting better. It will also help you to know when you should push yourself to the next level.

If you did 5 sets of squats doing 8 reps & using 40 pounds for each set then the next time you do squats you might want to increase by 5 lbs total. The key is to get stronger each workout or to beat your last workout so you can get muscle gain and growth.

9 things you must do to get a rounder and firmer butt doing squats

Squatting down as deep as you can is the most important so the deeper the better. Do some stretching if you have trouble going down deep for your squats.

Push back up thru your heels to activate your butt muscles

Bonus tip: Pause for 2-to-5 seconds at the bottom to better activate your butt muscles.Another Bonus Tip: You can do 2 sets of butt bridges, hip thrust or reverse hyper-extensions for 8-to-20 reps before your squat workout to pre-exhaust your butt muscles to get a better butt workout with squats.Challenge:Push yourself to not use light weights & ONLY Use weights that will allow you to only do 4-to-12 reps at a time.

Here’s 2 other squat variations you can do for a higher rounder butt & stronger thighs following the same guidelines

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I will not sugarcoat it, I am ass obsessed lately. I want my backside to look great and it actually does. In JEANS! The miracle of these things are that they are a stiff construction that , in the right cut, reduces all the effects of gravity and hold the rear end in a tight little configuration that makes all reality cease. I would like that to be my in underwear reality as well. I want what we have started calling a beach or bikini body (who started that BTW?) that looks great naked. So I am breaking this down a little bit to the nitty and the gritty of the rear end exercises, compiling the best of the best and trying them out. I figure I will either have a great ass by the end of land myself in traction. Either way, there will be a suspension of gravity.

Your glutes are made up of three main muscles: the maximus, the biggest portion of your behind; the pork chop-shaped medius near the top of your hips; and the minimus, which is tucked beneath the two aforementioned muscles.

The gluteus maximus gets all the attention, but the medius does just as important a job. Along with the minimus, “it’s responsible for stabilizing your pelvis when you walk or anytime you’re off balance,” Dr. Herrera says. Without it you would lurch from side to side like a drunken sailor as you lifted your feet. How your body is made has a lot to do with how your rear, well, sits. So just how much of our butt shape is predetermined by genetic roulette? Up to 70 percent of the body’s overall shape, and therefore your rear’s, is genetic, the rest is going to be influenced by nutrition, exercise, sleep, posture — anything outside your genetic code. But no matter what shape butt you start out with, it will morph later in life. The good news? Even with a little less padding, you can give gravity a good run for its money by getting your butt muscles firm and keeping them that way.

Step 1: Lie down on your left side with your feet stacked together on the ground and your left hand behind your head so that you upper arm lays flat on the ground. Rest head on your left arm. Step 2: Place your right hand flat on the floor in front of your abs so that your fingers are pointing away from your feet. This is the starting position. Step 3: Begin exercise by raising your right leg up without bending leg at all, only a slight bend in the knee is acceptable. Raise as high as possible, pause, then lower back down. Repeat movement as necessary.

Hip Abduction

The most effective exercise to target the gluteus medius muscles is the hip abduction. You can perform this exercise with multiple variations and pieces of equipment. Perhaps the simplest piece of equipment to use is a cable pulley machine. Set up this exercise by attaching an ankle support to the base of a cable pulley machine. Stand sideways to the machine, and connect the ankle support to your outer leg. Begin by moving your outer leg laterally and outwards until it is close to parallel to the ground, while supporting yourself against the machine with your inside hand. Allow the momentum of the weight to pull your outer leg back in until it crosses your inner leg.
Start with a light to moderate weight, or one that you can lift fairly easily for 10 repetitions. Perform three sets of ten repetitions with each leg. You can also perform this exercise from a lying position with an ankle weight or on a seated lever machine.

Seated Hip Internal Rotation

The seated hip internal rotation also requires a cable pulley machine. Set up this exercise by placing a weight bench about two feet in front of the machine. Attach an ankle support to the lower end of the cable pulley machine. Sit on the bench, sideways to the machine, and attach the ankle support to your outer ankle. With your knees bent and feet flat on the floor, begin to rotate your hip ankle outward, away from the machine. Keep your knee in a bent position and rotate your ankle about 6 to 12 inches from the starting position. As the momentum of the weight pulls your ankle back, allow it to cross under your inside leg slightly and repeat. Select a light to moderate weight or one that you can perform at least 10 times with relative ease. Perform three sets of 10 to 12 repetitions with each leg.

Side Bridge Hip Abduction

The side bridge hip abduction requires just your body weight, allowing you to perform this exercise from your home or office. Although this exercise involves less equipment, this maneuver is somewhat difficult and requires substantial upper body strength as well. Begin this exercise by forming a side bridge in which you lie on your side with your legs straight and one on top of the other. Lift your hip and buttocks off the ground while supporting your body weight on your elbow. From this position, lift your upper leg as high as you can and then allow it to return to the starting position. As it reaches the starting point, allow your hips to sink back down to the floor and then return to the starting position. Body weight exercises are designed to build muscular endurance. Perform as many repetitions of this exercise as you can on each side.

Hold dumbbell in each hand. Position dumbbells down in front of upper thighs with arms straight. Stand with feet together. Lift leg slightly so foot is just off floor. Lower dumbbells to floor while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or dumbbells contacts floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.

The hip hitch isolates the gluteus minimus muscle to strengthen it and increase hip flexibility. Stand on your right leg and slightly bend your left knee so that your left leg is off the floor about 1 inch. Keep your back straight and hold onto the back of a chair or the wall for balance, if necessary. Squeeze your abdominal muscles to stabilize your spine. Allow your left hip to drop slightly, but avoid rotating your pelvis. Pull your left hip back up to the start position using your hip muscles. Do 10 repetitions on each side.

The clam exercise isolates the gluteus medius and the gluteus minimus to strengthen both hip abductors. Lie on the floor on your right side. Bend your right elbow and place your forearm under your head for support. Place your right hand on your left hip. Bend your knees at a 90-degree angle and keep your ankles together. Squeeze your buttocks and heels together and lift your left knee. You should not be able to lift your knee very high. Hold this position for five seconds and then relax. Do five repetitions and then switch sides.

Side Plank

Strengthen the gluteus minimus muscles by doing side planks. Lie on your left side with your legs stretched out. Stack your legs so that your right leg is on top of your left leg with your knees and ankles touching. Support your upper body with your left forearm. Place your left elbow directly beneath your shoulder. Your left hip and left leg should be in contact with the floor. Squeeze your abdominal muscles tightly and breathe out as you lift your hips and knees straight up off the floor. Keep your body rigid and straight. Breathe in and slowly lower your body back to the floor. Do five repetitions and then repeat on the other side.

Hip Abduction

Use a resistance band with an ankle loop attachment to perform resistance exercises to strengthen the gluteus minimus. Attach a resistance band to a door or wall mount and loop the band around your right ankle. Stand perpendicular to the door or wall with your left shoulder pointed toward the wall or door so that the resistance band crosses in front of your left shin. Stand up straight with your right foot slightly forward of your left foot. Squeeze your abdominal muscles and stand up straight. Slowly lift your right foot off the floor and move your right leg out to the side away from your body as far as you can, up to about a 45-degree angle. Hold onto a chair for balance if necessary. Slowly return your right leg to the start position. Do five repetitions on each side.

Gluteal Stretch

The gluteal stretch will help to increase the flexibility of the gluteus minimus. Lie on your stomach and support your upper body with your hands. Place your hands flat on the floor directly under your shoulders. Stretch your legs straight out behind your body. Bend your left knee and rotate your hip so that your leg is underneath your torso and your bent knee under your left armpit. Lean forward slightly to deepen the stretch. Hold for up to 30 seconds and then return to the start position. Repeat with the other leg.

Gluteus Maximus

Front Lunge

Sideways lunge

Transverse lunge

One legged deadlift

One legged Squat

Front lunge

These lunges can be made more challenging by adding weights in each hand and eventually using heavier weights while at the same time increasing the hold time of each lunge. Do several repetitions and at least three to four sets of these repetitions. Also, do these sets of repetitions several times per week.

Sideways lunge

Weights can be added in each hand to increase the intensity of this exercise. However, the weights should be kept close to your body. Also, a bar can be used across the shoulders as well.

Transverse lunge:

These lunges might require a bit of practice to master but will be well worth it. Once a comfort level has been established, add weights in each hand.

One legged dead lift:

It is important to note that hand weights can be used instead of a dead lift if you feel more comfortable using them. Also, this exercise can be done without the use of weights but using weights really intensifies the workout.One legged squat:

This exercise is also called single-leg squat. Again, add weights to each hand to really challenge the muscles and enlarge the gluteus maximus in a shorter time.

This is an Extra workout that is short and sweet , if the rest of the exercises become undaunting .

I am a tools person. I like to have the right tools for the job, I kind of need as little reason NOT to do a thing as humanly possible. I am a recovering procrastinator and things that help to combat the ability to do that help me immensely. These are some of my little digital buddies that help get me off my butt and moving.

Blogilates an app ( finally also for Android) to help move and motivate you towards your goals. This has great calendars and challenges.

Water Your Body ; OK, I am a water drinker BUT it is very easy for me to get busy and realize that I have had maybe 16 total oz of water in 8 hours. Since water is the easiest and simplest way to clarify your body and help with appetite , I put this down as one of my fitness apps.